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Training Log Archive: Steffen

In the 7 days ending Jul 28:

activity # timemileskm+m
  Running4 4:43:53 30.37(9:21) 48.88(5:48) 531
  Cycling5 2:34:12 25.5(9.9/h) 41.04(16.0/h) 595
  Hiking1 1:57:02 3.4(34:24) 5.48(21:22) 15619 /20c95%
  Orienteering1 1:10:01 2.98(23:29) 4.8(14:36) 8416 /17c94%
  Workout4 32:11
  Total14 10:57:19 62.25 100.19 136535 /37c94%
  [1-5]14 9:44:50
averages - rhr:50 weight:68.9kg

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MoTuWeThFrSaSu

Sunday Jul 28 #

Note
rhr:49

8 AM

Running long 2:58:29 intensity: (12 @1) + (7:42 @2) + (2:09:09 @3) + (40:04 @4) + (1:22 @5) 30.15 km (5:55 / km) +334m 5:37 / km
ahr:135 max:165 shoes: asics GEL-Kanaku 2

9 PM

Workout 13:22 [1]
ahr:69 max:83

Saturday Jul 27 #

Note
rhr:44 weight:69.1kg

12 PM

Hiking 1:57:02 intensity: (54:41 @0) + (50:55 @1) + (10:34 @2) + (52 @3) *** 5.48 km (21:22 / km) +156m 18:43 / km
ahr:90 max:127 spiked:19/20c shoes: Merrel Vertis Ventilator

Checking some control sites.

Friday Jul 26 #

9 PM

Running 24:58 intensity: (6 @0) + (5 @1) + (1:12 @2) + (13:25 @3) + (10:10 @4) 4.51 km (5:32 / km) +67m 5:09 / km
ahr:136 max:154 shoes: Lunge Neo Run

Had some other training plans, but it was so already late and still hot.

Thursday Jul 25 #

Note
rhr:54

5 PM

Orienteering 1:10:01 intensity: (5:53 @0) + (21:08 @1) + (23:23 @2) + (11:28 @3) + (5:40 @4) + (2:29 @5) *** 4.8 km (14:36 / km) +84m 13:25 / km
ahr:113 max:170 spiked:16/17c shoes: VJ Integrator 17 StarStud

Checking some control sites.

Wednesday Jul 24 #

Note
rhr:58 weight:68.8kg

6 AM

Workout 7:00 [2]

7 AM

Cycling 31:55 intensity: (1:56 @0) + (6:55 @1) + (18:07 @2) + (4:57 @3) 10.08 km (18.9 kph) +104m
ahr:111 max:136

5 PM

Cycling 44:16 intensity: (5:06 @0) + (15:21 @1) + (12:06 @2) + (11:38 @3) + (5 @4) 10.1 km (13.7 kph) +187m
ahr:108 max:140

Tuesday Jul 23 #

Note
rhr:47 weight:68.8kg

7 AM

Cycling 29:21 intensity: (1 @0) + (1:17 @1) + (6:35 @2) + (19:36 @3) + (1:52 @4) 10.16 km (20.8 kph) +105m
ahr:126 max:155

4 PM

Cycling warm up/down 32:49 intensity: (4:16 @0) + (9:34 @1) + (7:36 @2) + (10:24 @3) + (59 @4) 6.89 km (12.6 kph) +169m
ahr:110 max:143

5 PM

Running intervals 50:18 intensity: (3 @0) + (2:38 @1) + (9:09 @2) + (8:47 @3) + (21:13 @4) + (8:28 @5) 9.18 km (5:29 / km) +12m 5:27 / km
ahr:139 max:170 shoes: Nike Free 5.0+

8x 800 m (target: 3:30 min) with 3 min rest (3:27, 3:29, 3:32, 3:32, 3:24, 3:27, 3:26, 3:28 min)
6 PM

Workout 4:49 intensity: (1:04 @1) + (3:45 @2)
ahr:109 max:119

Cycling warm up/down 15:51 intensity: (27 @0) + (7:41 @1) + (6:30 @2) + (1:13 @3) 3.81 km (14.4 kph) +30m
ahr:105 max:131

Monday Jul 22 #

6 AM

Workout 7:00 [2]

5 PM

Running 30:08 intensity: (30 @1) + (6:48 @2) + (17:35 @3) + (5:15 @4) 5.04 km (5:59 / km) +118m 5:21 / km
ahr:129 max:147 shoes: asics GEL-Kanaku 2

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